Reverse Dieting

November 30, 2018

Have you been wondering what the heck reverse dieting is? I'm here to lay it out super clearly and easily for you! Below I discuss the what, who, why and how of reverse dieting, for anyone interested.


If you have questions, please email me at!


Reverse dieting is a slow increase of calories each week up to maintenance level after a period of dieting below maintenance level.


This can result in a faster, higher metabolism, more energy and strength gains. 


The basics: 


What is reverse dieting?

  • The act of slowly increasing calories over time after a period of dieting, in order to maintain the desired weight and increase food intake.


Who is reverse dieting for?

  • People coming out of competition prep,

  • anyone who has dieted for 12 weeks or longer,

  • anyone who has achieved their goal weight and wishes to improve their metabolism,

  • anyone wishing to increase carbohydrate intake without gaining excess fat.


Why reverse diet?

  • Get a faster metabolism,

  • be able to process more food without storing it as body fat,

  • be able to utilize carbohydrates more easily,

  • get calories to maintenance level or higher for lean muscle gains

  • gain strength and energy 


How to reverse diet: 

  • Add 10g carbs every week, and 5g fat every other week. 

  • Include one weekly treat meal

  • You know you have fully reverse dieted when you reach about 2000 (2200 for men) calories daily while maintaining your weight. 

  • Reverse dieting takes 4-12 weeks depending on how strict your previous diet was

  • Slowly incorporate higher calorie foods in your diet like nut butters, potato, milk, full fat cheese, etc.

Questions? Comments? Let me know!


Thinking about starting a reverse diet? Let me help you! Check out the meal plans tab to learn more about custom nutrition programs.



Leah Peters

Share on Facebook
Share on Twitter
Please reload

Featured Posts

What types of fats are good and bad?

October 1, 2018

Please reload

Recent Posts
Please reload